Choline is an essential nutrient that a lot of us don’t get enough of. In fact, the majority of the US population doesn’t get enough choline on a daily basis. Insufficient choline can impact mental sharpness, heart health, fatty liver disease, and more. [ref]
This article digs into the research on the various different forms of choline and how genetic variants impact our need for choline. Genetics plays a big role in how well your body creates and uses choline.
Choline is involved in several critical roles in the body including:
Recent studies of choline show:
Generally, people can make some choline in their liver. This is not enough choline to meet all the needs of the body, though, so it is essential to also get choline via the diet. Additionally, some people have genetic variants that reduce their ability to make choline, thus increasing their need for choline from food.
The FDA recommends an adequate intake for adults of 425-550 mg/day for choline. [ref]
Choline is the precursor to acetylcholine, which is an important neurotransmitter. Acetylcholine is the signaling molecule for neurons that control muscles, heart rhythm, and other function.
Your body’s need for choline from the diet will depend in part on how much folate you eat and how well your methylation cycle works. Choline acts as a methyl donor in the methylation cycle, and with low folate or decreased enzyme efficiency in the folate pathways, your choline requirement may increase.
Specifically, choline in the form of betaine (also known as trimethylglycine) acts as a methyl donor within the methylation cycle.[ref]
When choline levels are low, homocysteine levels can increase, which is associated with an increased risk of cardiovascular disease. Increasing levels of betaine in the diet are linked with lower homocysteine levels. [ref]
A study published in the American Journal of Clinical Nutrition found that with just two weeks of supplemental choline (2.6 g/day as phosphatidylcholine), homocysteine levels dropped by 18% compared to placebo.[ref]
Choline is a precursor for acetylcholine, a neurotransmitter involved in learning and memory. Acetylcholine is essential for healthy cognitive function. Simply put, we need choline to think and function well. [ref]
In a mouse model of Alzheimer’s disease, giving the mice choline for most of their life reduced the Alzheimer’s pathology. [ref] Yes – this is just a mouse study. But the cholinergic system is important in Alzheimer’s disease, and commonly used medications for Alzheimer’s include acetylcholinesterase inhibitors.
A study of 57 normal adults investigated the effects of limiting either choline from the diet or folate from the diet for a period of 6-weeks. The study found that 77% of postmenopausal women and 80% of men developed fatty liver disease in the six weeks of choline deprivations (<50mg/day). No significant changes were found from limiting folate in the diet. [ref]
Choline is an essential component of cell membranes, so a developing fetus needs a lot of choline. Women who are pregnant or nursing thus have a greater need for choline. When pregnant, a woman will produce more choline, which is then transported to the developing baby. So despite the increased production of choline, pregnant women end up low in choline. Breast milk is also high in choline, so nursing the baby also depletes the mother of choline. [ref]
The PEMT gene codes for the enzyme phosphatidylethanolamine N-methyltransferase. The PEMT pathway is responsible for the body’s production of phosphatidylcholine, which is part of the phospholipid bilayer making up the membranes surrounding our cells. The PEMT enzyme is key in the body’s ability to create choline. Genetic variants that decrease the function of the enzyme cause a greater reliance on choline from dietary sources.
Check your genetic data for rs7946 V175M (23andMe v4, v5; AncestryDNA)
Check your genetic data for rs12325817 (AncestryDNA)
The CHKA gene codes for the choline kinase alpha enzyme, which is involved in the pathway of reactions that converts choline into phosphatidylcholine (needed for cell membranes). Choline kinase specifically is the catalyst in the reaction that converts choline into O-phosphocholine. The variant below decreases the turnover of dietary methionine into choline. Carriers of the variant are more likely to need dietary choline since they don’t convert dietary protein (methionine) into choline very well.
Check your genetic data for rs10791957 (23andMe v4, v5; AncestryDNA)
The BHMT gene codes for the Betaine-homocysteine S-methyltransferase enzyme.
Check your genetic data for rs3733890 (23andMe v4, v5; AncestryDNA):
Check your genetic data for rs2266782 (23andMe v4, v5):
The MTHFD1 gene codes for the enzyme called methylenetetrahydrofolate dehydrogenase, cyclohydrolase and formyltetrahydrofolate synthetase 1.This is actually an enzyme in the folate pathway, but it affects your need for adequate choline in the diet.
Check your genetic data for rs2236225 (G1958A): (23andMe v4, v5; AncestryDNA)
Carriers of the A allele are more likely to have choline deficiency on a low choline diet (modified by folate intake) [ref] [ref] In one study with premenopausal women, those with an A-allele were 15 times more likely to show choline deficiency symptoms on a diet low in choline.
Excellent (egg-cellent :-) sources of choline in foods include: eggs, liver, shitake mushrooms, milk, and various meats.[ref]
|Beef liver, pan fried, 3 ounces||356||65|
|Egg, hard boiled, 1 large egg||147||27|
|Beef top round, separable lean only, braised, 3 ounces||117||21|
|Soybeans, roasted, ½ cup||107||19|
|Chicken breast, roasted, 3 ounces||72||13|
|Beef, ground, 93% lean meat, broiled, 3 ounces||72||13|
|Fish, cod, Atlantic, cooked, dry heat, 3 ounces||71||13|
|Mushrooms, shiitake, cooked, ½ cup pieces||58||11|
|Potatoes, red, baked, flesh and skin, 1 large potato||57||10|
|Wheat germ, toasted, 1 ounce||51||9|
|Beans, kidney, canned, ½ cup||45||8|
|Quinoa, cooked, 1 cup||43||8|
|Milk, 1% fat, 1 cup||43||8|
|Yogurt, vanilla, nonfat, 1 cup||38||7|
Meat and eggs are the most abundant sources of choline — but even so, a serving of chicken breast gives you 13% of the recommended daily value.
If you want to know how much choline you normally get in your diet, you should track what you eat for a week or so. The free online app, cronometer.com, includes the choline content of foods. Choline content isn’t enabled by default, so you will need to go into the settings and turn on ‘choline’.
There are several options for choline if you are looking to optimize your cognition and mental clarity. It is one of the basic brain-building blocks and the basis for acetylcholine. Raw choline donor help with brain energy.
Choline supplement options include CDP-choline, phosphatidylcholine, alpha-GPC, and choline citrate. Examine.com is a good source of information on the different types of choline.
More to read:
Originally published 5/2017. Updated 1/2020.